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Tuesday October 10th 2017

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Check out this weeks Box and let us know if you want one.

Chicken legs and theighs

10 Lamb Spedini skuwers

4 Bacon Wrapped Tenderloin steak 5oz

Mearanited Teriyaki short ribs

All our meat is local and top quality. Box’s of only Chicken breast, sausages and Burgers are available upon request

a)

12 min AMRAP
12 Thruster 95/65
20 Med Ball over shoulder
5 Hand stand push ups

b)

E 90 sec 4X
1)10 Reverse Front rack lunges 95/65
2) 10 Front Squats 95/65 + 4 burpee over bar
3) 15 Deadlifts 95/65 + 4 burpees over bar
4) 16 Burpee over bar

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CrossFit

a)

GYMNASTICS STRENGTH
option 1
5x every 90 sec
2 Strict muscle ups + 5 strcit dips
14 alternating strict toes to bar

b) option 2
16 min emom
3-5 false grip ring pullups
8-10 ring transitions on a band (thinner band then last week)
4 kips on rings + 4 kip and hip pop
12 alternating strict toes to bar

c)

Teams of 2 Total reps accumulated
(only 1 person working every 90 seconds)
5 Rounds 90-95% intensity
get as far as you can in 1:30
10 Overhead squats 135/95lbs
30 double unders
+ max burpees over bar in remaining time
Rest 1:30 between rounds